CrossFit 262 – CrossFit
Warm-up (No Measure)
Row @ Moderate Pace for 2:00
2 ROUNDs Strict “Cindy”
5 Strict Pull Ups
10 Strict Push Ups
15 Air Squats
10 PVC Overhead Squat
10 PVC Overhead Lunges
5 Strict Pull Ups/Ring Rows
10 minute EMOM
3 weighted, strict or assisted pull ups, or Muscle Up work of any kind (strict rings, bar muscle up drills, etc.)
If you have good strict pull ups, work up to a heavy triple, adding weight as you go. Hold a db in your legs or put your toes in a kettlbell.
If you are still working on pull ups, speak with your coach to develop a strategy for the day.
Metcon (3 Rounds for time)
New Round Every 5 Minutes. Each round for time. 3 Total Rounds.
10 Handstand Push Ups
30 Air Squats.
Scale to finish in the 5 minutes. try 10/15/20 or 5/10/15.
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